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Focaccia vs. Submarine sandwich — In-Depth Nutrition Comparison

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What are the differences between focaccia and submarine sandwich?

  • Focaccia is higher in folate, iron, and vitamin B1, yet submarine sandwich is higher in calcium, vitamin B12, vitamin C, selenium, and vitamin B6.
  • Focaccia's daily need coverage for folate is 18% more.
  • Focaccia has 2 times more iron than submarine sandwich. While focaccia has 3.16mg of iron, submarine sandwich has only 1.81mg.
  • The amount of saturated fat in focaccia is lower.

We used Focaccia, Italian flatbread, plain and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato types in this article.

Infographic

Focaccia vs Submarine sandwich infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Contains more IronIron +74.6%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +14.3%
Contains more CalciumCalcium +388.6%
Contains more PotassiumPotassium +147.4%
Contains more SeleniumSelenium +25.2%
~equal in Magnesium ~20mg
~equal in Copper ~0.084mg
~equal in Sodium ~575mg
~equal in Manganese ~0.354mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more Vitamin EVitamin E +246.3%
Contains more Vitamin B1Vitamin B1 +37%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B5Vitamin B5 +16.2%
Contains more Vitamin KVitamin K +26.7%
Contains more FolateFolate +109.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +17.8%
Contains more Vitamin B6Vitamin B6 +79.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +903.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
Contains more CarbsCarbs +75.3%
Contains more ProteinProtein +20%
Contains more FatsFats +27.2%
Contains more WaterWater +23.1%
Contains more OtherOther +55.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 g
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
Contains less Sat. FatSaturated fat -75.3%
Contains more Mono. FatMonounsaturated fat +52.6%
Contains more Poly. FatPolyunsaturated fat +93.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Focaccia Submarine sandwich
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Focaccia Submarine sandwich DV% diff.
Folate 138µg 66µg 18%
Iron 3.16mg 1.81mg 17%
Calcium 35mg 171mg 14%
Saturated fat 0.877g 3.554g 12%
Vitamin B1 0.47mg 0.343mg 11%
Vitamin B12 0µg 0.22µg 9%
Cholesterol 0mg 27mg 9%
Vitamin C 0mg 7.5mg 8%
Vitamin E 1.42mg 0.41mg 7%
Vitamin B6 0.113mg 0.203mg 7%
Selenium 15.9µg 19.9µg 7%
Starch 15.67g 6%
Polyunsaturated fat 0.994g 1.927g 6%
Potassium 114mg 282mg 5%
Monounsaturated fat 5.67g 3.716g 5%
Choline 2.9mg 29.1mg 5%
Carbs 35.82g 20.43g 5%
Protein 8.77g 10.52g 4%
Vitamin B3 3.67mg 4.323mg 4%
Zinc 1.33mg 1.05mg 3%
Fats 7.89g 10.04g 3%
Vitamin B2 0.301mg 0.267mg 3%
Fructose 1.4g 2%
Vitamin B5 0.645mg 0.555mg 2%
Calories 249kcal 213kcal 2%
Vitamin A 0µg 22µg 2%
Phosphorus 128mg 112mg 2%
Fiber 1.8g 1.2g 2%
Sodium 561mg 575mg 1%
Vitamin K 5.7µg 4.5µg 1%
Copper 0.091mg 0.084mg 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 34.02g 19.23g N/A
Magnesium 20mg 20mg 0%
Sugar 1.75g 3.18g N/A
Manganese 0.364mg 0.354mg 0%
Trans fat 0g 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0.048g N/A
Omega-6 - Linoleic acid 1.665g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Focaccia Submarine sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Focaccia
35%
Submarine sandwich
Minerals Daily Need Coverage Score
48%
Focaccia
49%
Submarine sandwich

Comparison summary

Which food is lower in glycemic index?
Submarine sandwich
Submarine sandwich is lower in glycemic index (difference - 63)
Which food is lower in Cholesterol?
Focaccia
Focaccia is lower in Cholesterol (difference - 27mg)
Which food is lower in Sugar?
Focaccia
Focaccia is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Focaccia
Focaccia contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Focaccia
Focaccia is lower in Saturated fat (difference - 2.677g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/nutrients
  2. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.